It’s April 1st, and no this isn’t a prank. Instead, I thought I would try to help you avoid being the victim of these foolish fitness myths that are still circulating within the fitness industry.
I don’t want you to be the fool that believes these myths or, worse let them dictate your behavior. Take the action steps below to elevate your fitness and health.
Myth 1: Spot reduction is possible
Fact: Spot reduction is not possible. Doing a particular exercise or targeting a specific area of the body will not burn fat in that area alone. Your body burns fat from all over when you create a calorie deficit.
Action Step: Begin an exercise program that emphasizes strength and muscle while burning more calories by moving more. This can elevate your metabolism 24 hours a day.
Myth 2: Doing more cardio is always better
Fact: Cardio is an important component of fitness, but doing too much can be detrimental. Overdoing cardio can lead to muscle loss, a decrease in strength, and an increase in the stress hormone cortisol, which can negatively impact your overall health.
Action Step: Make the primary focus of your exercise routine gaining muscle and strength.
Training for these benefits will yield the best overall fitness. Add cardio but keep it short and sweet-work harder for less time!
Myth 3: Lifting weights will make women bulky
Fact: Lifting weights will not make women bulky unless they are actively trying to gain muscle mass. Women typically have lower levels of testosterone, which means they don’t have the same potential for muscle growth as men.
Action Step: Begin lifting weights ASAP. We lose 3% of our muscle mass each decade past 30 as part of the aging process. The loss can be greatly slowed down with a progressive lifting program. If you’re not sure where to begin, find an experienced lifter or hire a personal trainer.
Myth 4:You have to be sore after a workout for it to be effective
Fact: Muscle soreness after a workout is not an indicator of effectiveness. It’s common to feel sore after trying a new workout, but it doesn’t necessarily mean the workout was better than one that didn’t leave you sore.
Action Step: Use a foam roller pre and post-workout, don’t push yourself past your breaking point, get at least 7 hours of sleep, and get 48 hours between lifting sessions.
Myth 5: You can out-exercise a bad diet
Fact: Diet and exercise go hand in hand when it comes to achieving fitness goals. Even if you exercise regularly, a poor diet can hinder your progress. You can’t out-exercise a bad diet, so it’s essential to focus on both aspects of your health and wellness.
Action Step: Balance is the key. Your diet doesn’t have to be perfect and you don’t have to be a “gym rat”. Improve your nutrition gradually and make sure you are doing the best, most effective exercises for YOU!
At Active Life Fitness, our philosophies on fitness, exercise, and nutrition are rooted in proven, time-tested, scientific principles PLUS in our “in the trenches” experience of over 20 years!
If you’re looking for help to lose weight, get fit,and start feeling better, just click on the “contact us” link at the bottom of this page to set up a free consultation with one of our personal trainers.
Marty Musikant
